Eating a good, healthful bowl of cereal is the perfect way to start the day. But take caution: Many seemingly good-for-you cereals can derail your diet efforts. If you have little ones at home, you may have thought that sneaking a bowl of Junior’s Corn Pops was harmless – but you’re wrong!

A Yale study showed that kids’ cereals have 85% more sugar, 65% less fiber and 60% more sodium than those aimed at adults. Some of the biggest offenders include: Reese’s Puffs, Corn Pops, Lucky Charms, Cinnamon Toast Crunch, and Cap’n Crunch.

So which cereal should you eat? Aim for a low-calorie, low-sugar, fiber-rich cereal. Any cereal made with wheat bran or whole grains is loaded with dietary fiber. Here are a few healthful breakfast options:
Kellogg’s All-Bran Bran Buds: One serving (1/3 cup) of this fiber-packed cereal has just 70 calories, 1 gram of fat and 24 carbs.